Comparing Nutrients in 300 calories Boiled White Gourd-flowered VS Tomato Paste

Weight per 300 calories

• Boiled White Gourd-flowered: 2000g
• Tomato Paste: 366g

Canned Tomato Paste has 5.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is average in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled White Gourd-flowered	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	53.2% 69g	130g per day for Men 19-50 years
Sugars	NA	61.5% 44.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	29.5% 21.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	63% 24g	39.5% 15g	38g per day for Men 19-50 years
Protein	21.4% 12g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	189% 170mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Tomato Paste	Recommended Dietary Allowance
Calcium	48% 480mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	148% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62.5% 5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	7.27% 269g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered or Tomato Paste?

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered vs Tomato Paste:

• 300 calories of Boiled White Gourd-flowered have 2.6 times more Vitamin B1, 5.5 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.1 times more Vitamin C than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Tomato Paste provide similar amounts of Vitamin B6 per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled White Gourd-flowered vs Tomato Paste:

• 300 calories of Boiled White Gourd-flowered have 3.6 times more Calcium, 1.4 times more Magnesium, 6.1 times more Zinc and 7.1 times more Water than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.6 times more Copper, 2.2 times more Iron, 4.8 times more Selenium and 5.4 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Tomato Paste contain similar levels of Manganese, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered have 1.6 times more Fiber than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.3 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 300 calories.